How to do the One Arm Chin-up
One Arm Chin-up is an advanced multi-joint compound pulling exercise targeting the Lats in the Back region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Biceps and Forearms.
One Arm Chin-up demonstration · © GymiaFit
One Arm Chin-up at a glance
- Primary muscles
- Lats
- Secondary muscles
- Biceps, Forearms
- Equipment
- Body Weight
- Level
- Advanced
- Type
- Compound (multi-joint)
- Force
- Pull
One Arm Chin-up step by step
- 1Stand facing a pull-up bar with your feet shoulder-width apart.
- 2Reach up and grab the bar with an underhand grip, with one hand gripping the bar and the other hand holding your wrist for support.
- 3Hang from the bar with your arm fully extended, keeping your body straight and your core engaged.
- 4Pull yourself up towards the bar by bending your elbow and squeezing your back muscles.
- 5Continue pulling until your chin is above the bar, then slowly lower yourself back down to the starting position.
- 6Repeat for the desired number of repetitions, then switch arms and repeat.
One Arm Chin-up — questions
What muscles does the One Arm Chin-up work?
The One Arm Chin-up primarily targets the Lats. It also recruits the Biceps, Forearms as secondary movers.
What equipment do I need for the One Arm Chin-up?
None — the One Arm Chin-up uses your bodyweight only, so it works at home with nothing but floor space.
Is the One Arm Chin-up suitable for beginners?
It is classed as advanced. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the One Arm Chin-up?
Archer Pull Up, Bench Pull-ups, Chin-up train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the One Arm Chin-up demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.